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Will do sir, just gotta keep reminding myself it's a marathon not a sprint.

Thursday
Push Press
135x5
175x5
195x3
225x3x2 sets, PR for reps, I've only ever done it for 1. Reps were easy enough, failed the first of the second set and was pleased that I was able to control the weight back down to my shoulders. I like that all the stabilizer muscles are worked while standing.

Incline Press
225x8
235x8x2 PR, just never done this heavy before. Was pleased with ease.

Arnold Press
70x8x3

Chin-Ups
BWx8x3 sets, pronated, supinated, neutral grips

CGBP
225x8
245x8x2 sets PR, again never done it this heavy. I really like close grip because I feel I can practice leg drive easier here than anywhere else. Maybe it's because the bar path is so exaggerated?

Preacher Curl
EZ Bar +50 x8x3

Skull Crusher
110x8x2
110x6 Just tired triceps at this point...with good reason, I think .

Real good day considering I felt like taking a nap when I walked in the door haha. Probably won't do much in the way of heavy lifting tomorrow. Cardio to loosen up the lower body and then just feeling out doing some light stuff.

Friday
Legs - So I haven't figured out exactly why my hips hurt, but it appears to be when I invoke an outward rotation (such as a sumo deadlift or my knees tracking outward during a squat)...so I tried to avoid this.

Deadlift - conventional
135x10
225x5
315x5
375x5 everything super light and explosive to this point
425x3x3x4 these were tough. Heavy, not really explosive. Think my lower back never really recovered from the beating it took yesterday during those squats haha.

Thank you, I figure they will as well. Can't hurt anything to work on my weak lower back a little!

Thursday

Push Press
barx10
135x5
155x5
175x5
200x5x3 sets

Incline Press
225x8
235x8x2

Arnold Press
70s x8x3

Chin-Ups
BW +25 x6x2 PR for reps
BW +25 x5

CGBP
225x8
245x8x2 I made a boo boo here...On the last rep I was "running for the rack" as my triceps were dying. I hooked the bar at the top on one side and the middle on the other and all the plates started shifting, this caused the bar to drop right onto my beautiful face and then all the plates to fall everywhere. Dignity is hurt more than my body, but I did get a war wound haha.

Curls
Short Straight bar + 70 x8x3 These really worked by biceps more than anything else I've done. Pump was huge!